In 2008, when I was fifteen-years-old, I got my first coach. Christian Williams of Williams Racing Academy was highly recommended for his work with junior and U23 riders. He is good at that, but ten years on, and I feel as though we’re only getting started. This is what I hope will be the first in many installments of The Tuesday Hand-Up that features sage advice from the man I’ve trusted with my career for ten years.
“What happens when we miss a workout?”
Christian says: “Things happen such that we’ll miss a workout from time to time. Usually, this is something coming at us from the real world, and we have to make room for it. Few of us will set aside job or family if something has to give, so that workout is what gets the axe. Missing one workout every once in a while won’t really affect your fitness. It can, however, mess with your head. So, give your mind something to work with. Do a set of 50 sit ups. Do 30 bodyweight squats. Drink a few extra glasses of water. Do something that shows you are investing in your training process, even if it can’t be a full workout. Give it a token, because even a token has value.You may not be moving as far forward as you would have with the workout, but you are still moving forward compared to doing nothing.”
“What’s one of your favorite “best bang for the buck” 30-45 minute workouts?”
Christian says: “I like using our “gettin’ serious” warm up. For one thing, anything we can do to make race day warm up/routine something that is rote, we’ve implemented some calm and focus. So, worst case, we got in 20min or so practicing our warm up. Best case, we cleared some clutter and got on with a workout. The warm-up: 5 minuntes light. 8 minutes progressive to last 60-90 seconds being VO2max HR or power. 2 minuntes easy. 2 minutes to include 3×6 seconds accelerations. 3 minutes easy.”
“What can we do when there’s no bike available?”
Christian says: “For folks who have access to a hotel gym, we do what we call “Gymathlon. Using the “cardio” equipment, such as treadmill, elliptical machine, rower, stair climber, etc, perform 10-20 minutes at Endurance HR on a piece of equipment, and then rotate to the next.
On a treadmill, only actually run if you run somewhat regularly. Otherwise, set the incline to such a hill as 8-12+ % and the speed such that you can hike it at a good clip. This should get you in the upper end of endurance. No need to go harder.
For any equipment or movement, though, if something feels like it could be doing damage, stop and go on to something else. Don’t suddenly try to become an expert at the rower, elliptical machine, stepper, etc.
If you’ve been training regularly, you’ll have more fitness than you do adaptation or skill for these, but at 10 minutes at a time, it’ll be interesting and varied enough that you can string together some meaningful time without risking doing damage due to an unfamiliar activity.”
Other “do anywhere exercises”: bodyweight squats, burpees, split-leg leaps, mountain climbers, plank. Of course, if you don’t do these once a week or so, at least, then a work or travel trip may not be the best time to introduce something new like this to replace a riding workout. There is always just going for a walk.
You can learn more about Christian and Williams Racing Academy at www.williamsracingacademy.com.
To learn more about Coach Payson or to read additional articles visit https://www.paysonmcelveen.com/blog.
